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Tasty Veggies
LOWER YOUR LDL WITH THESE TWO FOODS
Recipes
from www.wholefoods.com
ORANGE AND AVOCADO SALAD
Serves 4Tropical
flavors come together with eye-catching results in this bright salad. Red sea salt from Hawaii pairs perfectly with sweet-tart
orange and creamy avocado, but any finishing salt will yield a fine salad. Ingredients2 tablespoons freshly squeezed lime juice
1 teaspoon red wine vinegar
1 teaspoon honey
2
tablespoons extra virgin olive oil
Salt and black pepper, to taste
3 navel oranges
2 ripe avocados
1/2
red onion, thinly sliced
6 cups baby spinach
Hawaiian red sea salt or other finishing salt, to taste MethodWhisk together lime juice, vinegar,
honey and oil. Season to taste with salt and pepper. Set aside.
Remove peel and all of white pith from the oranges
with a serrated knife. Working over a large bowl to catch juices, cut between membranes with a paring knife to release whole
orange segments into bowl. Halve avocados and remove pits. Cut into thin slices. Toss orange sections and juice with sliced
avocado, red onion and lime juice mixture.
Place baby spinach on serving plates and top with orange-avocado mixture.
Sprinkle with Hawaiian red sea salt to taste. Serve immediately. NutritionPer
serving (About 2 cups), including 1/8 teaspoon finishing salt: 200 calories (110 from fat), 13g total fat, 2g saturated fat,
3g protein, 27g total carbohydrate (10g dietary fiber, 13g sugar), 0mg cholesterol, 430mg sodium
Serves 4Serve these hearty veggie burgers on whole grain buns with your favorite condiments. Ingredients1 cup cooked brown rice
1 cup cooked no-salt-added black beans
1/4 cup diced tomato
1/4 cup diced roasted red bell peppers
1/4 cup shredded carrots
1 cup cooked and mashed
sweet potato
1/4 cup chopped cilantro
1 tablespoon no-salt-added chili powder
1 teaspoon ground cumin
3
green onions, finely chopped
3 tablespoons nutritional yeast
2 cloves garlic, minced
1 teaspoon Tabasco or
other hot sauce
MethodPreheat
oven to 400°F. Line a baking sheet with parchment paper. Combine all ingredients in a large bowl and stir to mix. Form
the mixture into 4 patties. Place patties on the baking sheet and bake, turning once half way through cooking, until browned
and slightly crisp on the outside, 25 to 30 minutes. NutritionPer serving: 190 calories (10 from fat), 1.5g total fat, 0g saturated fat, 0mg cholesterol, 120mg sodium,
37g total carbohydrate (10g dietary fiber, 6g sugar), 10g protein Tags: Family Friendly, American, Low Sodium, Low Fat, Vegan, Vegetarian, Dairy Free, High Fiber, Gluten Free
Serves 4 to 6Sautéed vegetables enhance your choice of russet or red potatoes in
this casserole. Quickly prepare and pop in the oven to finish while getting the rest of your meal ready. Ingredients4 medium russet or red potatoes, cut into quarters
2 tablespoons extra-virgin olive oil, divided
1 small onion, chopped
1 large stalk celery, chopped
1/2 cup red pepper, chopped
2 tablespoons butter
2 to 4 tablespoons milk
Sea salt to taste
White pepper to taste
2 tablespoons grated Pecorino Romano Cheese
(optional)
Paprika to garnish MethodCook potatoes in boiling salted water until tender, about 15 minutes.
Preheat oven to 450°F.
Heat 1 tablespoon of olive oil over medium heat in a skillet. Sauté the onions, celery and red pepper for 7 minutes,
or until tender, stirring often. Set aside.
When the potatoes are done, drain them well and return to the cooking
pot. Add the butter and the milk. Mash together well. Add the sautéed vegetables. Season the mixture to taste with
sea salt and white pepper.
Spread the remaining tablespoon of olive oil in an 8- or 9-inch square casserole dish.
Spoon mashed potatoes into the dish and sprinkle with grated cheese and paprika. Bake for 20 minutes or until golden brown. NutritionPer Serving: 200 calories (80 from fat), 9g total fat, 3.5g saturated
fat, 4g protein, 26g total carbohydrate (2g dietary fiber, 3g sugar), 10mg cholesterol, 230mg sodium Tags:
Family Friendly, Make Ahead, Vegetarian, Gluten Free, Wheat Free Note: We've provided special diet and nutritional information for educational purposes.
But remember — we're cooks, not doctors! You should follow the advice of your health-care provider. And since product
formulations change, check product labels for the most recent ingredient information. See our Terms of Service.
TASTY VEGGIES, GOOD FOR YOU, FILLED WITH VITAMINS AND THE FRESHER THEY ARE, ORGANIC, THE BETTER!!!!
Blackberry Winter has passed. It is time to begin eating to stay cool. One of the best cooling agents
is Yogurt and of course Organic no fat is best unless you want to gain weight and cholestorol. I mixed up a wonderful
salad for the frig. to be eaten any time. YOGURT VEGGIE SALAD 1 cup chopped Sweet Onions 1
cup chopped English Cucumbers 1 cup chopped Tomatoes 1/3 cup chopped Cilantro 1tsp. sea salt 1/4tsp.
garlic powder pepper to taste 1 1/2 cups organic plain no fat yogurt Place chopped veggies
in a wide bowl, add salt, garlic and pepper, stir and mix in the yogurt. Cover and put it in the frig. It will taste
so good in about an hour and better there after. Enjoy
Greens and Beyond
We are going green for a while. There are many greens to choose from and they want to
help our immune systems, blood sugar, and organ systems. Get your greens in you, remember Organic is the best without
pesticides to dwell with.
As a food group, researchers say leafy greens include a wide range of good-for-you vegetables, including lettuce,
kale, spinach, cabbage, broccoli, brussels sprouts, and edible herbs like dill and parsley. And their benefits go well beyond
just blood sugar. Treat your body to a variety of leafy greens this winter.
Good Things in Greens
Results from six different studies of over 200,000 adults confirm it. The researchers
looked at overall fruit and vegetable intake, but nothing seemed to have the impact on diabetes risk that leafy greens did
-- cooked or raw. It could be because most greens are a great source of magnesium. In other studies, higher intakes of this
mighty mineral have been linked to a lower risk of diabetes. Greens also contain a variety of disease-fighting antioxidants
that help protect the body in myriad ways.
- Tip: A 1- to 1 1/2-pound bunch of kale yields 16 to 24 cups of chopped leaves. When preparing kale for
these recipes, remove the tough ribs, chop or tear the kale as directed, then wash it -- allowing some water to cling to the
leaves. The moisture helps steam the kale during the first stages of cooking.
- Ingredient Note: Garam masala, a ground spice mixture traditionally including coriander, cumin, cinnamon,
peppercorns, cardamom and cloves, is commonly used in Indian cooking. Find it in the specialty-spice section of large supermarkets
- 1 tablespoon(s) extra-virgin olive oil
- 3 clove(s) garlic, minced
- 1 1/8 pound(s) kale, ribs removed, coarsely chopped (see Tip)
- 1 cup(s) reduced-sodium chicken broth, or vegetable broth
- 1 teaspoon(s) ground coriander
- 1/2 teaspoon(s) ground cumin
- 1/4 teaspoon(s) garam masala, (see Ingredient note)
- 1/4 teaspoon(s) salt
- 1 can(s) (15 ounce) chickpeas, rinsed
Heat oil in a Dutch oven over medium heat. Add garlic and cook, stirring, until fragrant, about 30 seconds. Add
kale and cook, tossing with two large spoons, until bright green, about 1 minute. Add broth, coriander, cumin, garam masala
and salt. Cover and cook, stirring occasionally, until the kale is tender, 8 to 10 minutes. Stir in chickpeas; cover and cook
until the chickpeas are heated through, 1 to 2 minutes
Simple Sautéed Spinach
From EatingWell.com
Sautéed spinach (or any greens) with garlic and a squeeze of lemon (or vinegar)
is a simple formula that lets spinach shine and will never go out of favor.
- 2 tablespoon(s) extra-virgin olive oil
- 4 clove(s) garlic, thinly sliced
- 20 ounce(s) fresh spinach, (see Note)
- 1 tablespoon(s) lemon juice
- 1/4 teaspoon(s) salt
- 1/4 teaspoon(s) crushed red pepper
- Heat oil in a Dutch oven over medium heat. Add garlic and cook until beginning to brown, 1 to 2 minutes. Add spinach
and toss to coat. Cover and cook until wilted, 3 to 5 minutes. Remove from the heat and add lemon juice, salt, and crushed
red pepper. Toss to coat and serve immediately.
Note: Baby spinach is immature or young spinach — it's harvested earlier than large-leaved mature
spinach. We like the sturdy texture of mature spinach in cooked dishes and serve tender, mild-flavored baby spinach raw or
lightly wilted. Baby and mature spinach can be used interchangeably in these recipes (yields may vary slightly); be sure to
remove the tough stems from mature spinach before using.
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